Eating before or after exercising: Which is better?

Akil (Eating After)

The popular belief that eating before a workout is vital to provide one's body with essential macronutrients and vitamins to sustain or replenish energy isn't necessarily true. For those looking to shed extra pounds or work out without digestive discomfort, eating after working out is actually better.  

For quick, high-intensity workouts, researchers generally advise that it's better not to consume foods directly before, as 'digestion in your stomach is forced to compete with the demands of the energy required by your muscles.' Pre-workout eating, therefore, may cause indigestion, gastrointestinal problems, stomach cramps, and vomiting. 

As one exercises, the body burns stored fat, protein, and carbohydrates. The body accumulates these things naturally so that we have built-in fuel ready to sustain us. However, once those essential nutrients--along with electrolytes--are spent, it's wise to replenish them with nutritious food to keep the body functioning at its best. Notably, the Cleveland Clinic reveals that eating after exercising helps repair and recover sore muscles. Of course, this depends heavily on the foods one chooses to eat, which should be rich in carbohydrates and protein to provide the amino acids necessary to rebuild muscle. 

Aside from potential muscle damage, one's mood can also be negatively impacted by not eating after working out. Due to a dramatic decrease in glucose post-workout, brain function, alertness, and temperament are impaired by a lack of food consumption. 

Because eating before an exercise session is not feasible for all--especially those with sensitive digestion, eating afterward is the most beneficial, not only to rebuild muscle and tissue but also to regulate mood swings. After all, exercise is supposed to make one feel better, not 'hangry.'  

Gina (Eating Before)

Fitness gurus often compare the human body to an automobile, which requires fuel to function. The same can be said for the human body; food is the fuel we need to function, especially before exerting most of our energy working out. As sports dietician Kate Patton relays, 'Carbs supply the energy to carry you through your workout,' and 'Protein provides amino acids that your body uses to repair and build muscle.' These things, like fuel, are required to help our bodies move and maintain health.

According to the American College of Sports Medicine, 'exercising in an unfed state leads to an increase in protein loss making it more difficult for the body to both repair and build muscle.' Working out on an empty stomach could potentially lead to muscle loss as the body is forced to use it as energy. That's why the HSS advises that 'consuming a small amount of carbohydrates (15 to 25 grams) can help you train longer and more intensely,' as it also helps 'preserve muscle.' Additionally, an NIH study shows consuming protein before a workout is greater for net muscle protein synthesis rather than consuming it afterward. Jorn Trommelen of Nutrition Tactics defines muscle protein synthesis as 'the process of building muscle mass,' critical for those wanting to build or maintain muscle through their workouts.

Fruit, whole grain bread, and broccoli are good examples of healthy carbohydrates, and nuts, fish, and eggs are good examples of proteins to be consumed prior to exercise. Protein shakes are also a great option for those seeking quick, easy protein/carb to fuel their body before a workout. It's not just about eating—it's about timing and eating well, which together helps the body function at its optimal level when working at its highest capacity.